The Plow Pose - Execution Safely and Quickly
Meditation in Diamond Pose
First, we should meditate in this pose for a few minutes before the session.
You can pause the video to continue the meditation.
Now, if you are ready, we start the training together!
Please follow me!
Let's warm up the neck together!
Now, the hands fit like that,
then we put them on the neck,
and pull left - right to warm it up.
Breathe uniformly, slowly and deeply in the lower abdomen.
Then,
the tips of the left fingers press the muscles of the right neck
and, do the same for the left neck, with the right hand
Now, turn your head like this.
Breathe uniformly, slowly and deeply in the lower abdomen
And now, we turn our head in the opposite direction
Always breathe evenly, slowly and deeply in the lower abdomen
And, the following neck stretching technique is important.
It is crucial for the ability to perform the plow pose
To practice it,
we enter the child's pose
Hands clasped, then held behind the head.
Inhale (Phase 1)
and compress the lower abdomen (Phase 2),
then ...
Slowly lifts the buttocks and pushes the body forward
(head rolls on the floor)
The cervical spine is bent to the maximum (but not fold)
Exhale (Phase 3) by lowering the body to its original state,
and squeeze the belly (phase 4).
We should practice this technique about 5-7 times
Be careful not to stretch too much and bend your neck too fast
but bend it very carefully and gradually.
Now, if the body is warmed up and ready,
we start from the supine position on the floor
We will practice the "Plow pose" together!
There are many ways to get into the "Plow pose"
But to be safe, we would enter his prior pose: "Bridge pose"!
Please master the 4-phase breathing ability
with the lower abdomen
Inhale (phase 1) and compresses (phase 2),
and ...
vertically jump each leg
then fold your knees
the arms lift the back vertically
Pay attention to the endurance of the neck,
making sure that the breathing goes well
Do not immediately stretch your legs back to avoid neck injuries!
We remain in this state for a few tens of seconds!
Now, slowly lower each end of the foot on the floor in front of the head
If all goes well, continue to toe forward!
Then turn your hands one after the other in the direction of the feet
Keep moving your toes further!
Now hands can relax a little!
Depending on your ability,
you can stay in this pose for several breathing cycles.
Although difficult,
try to breathe in the lower abdomen - 4 phases!
To get out of the "Plow pose", the hands support the back
then lowers and slowly puts the back and buttocks to the floor
Extend the legs one after the other and lie on your back,
resting on the floor.
Depending on your ability,
you can practice the "Plow pose" several times per session.
WARNING!
Do not get up immediately after practicing the "Plow pose",
You should recover your body in the Child's pose in minutes!
Good practices
Thank you and see you soon !